Being physically active is important for your health. Adults who are physically active are less likely to develop some chronic diseases than adults who are inactive. Physical activity is any form of exercise or movement of the body that uses energy. People of all ages, shapes, sizes, and abilities can benefit from a physically active lifestyle.
Always consult your doctor or health care professional before beginning any exercise or diet program. The general information provided on this website, is not intended to diagnose any medical condition or to replace your health care professional’s advice.
There are lots of ways for you to move more without having to take out an expensive gym membership. You can start by incorporating some of the simple below tips into your daily routine – we’re confident you will see a difference in no time! And speaking of time, if that’s something you don’t have much of, there’s lots of things you can do in just regular 10 minute bursts.
- Start activities slowly and build up over time. If you are just starting physical activity, build up slowly. This will help to prevent injury. After a few weeks, increase how often and how long you are active.
- Get your heart pumping. For health benefits, do at least 2½ hours ( 30 minutes five times weekly ) each week of physical activity that requires moderate effort. A few examples include brisk walking, biking, swimming, and skating. Spread activities over the week, but do them at least 10 minutes at a time.
- Strength-train for healthy muscles and bones. Do strengthening activities twice a week. Activities that build strength include lifting weights, doing push-ups and sit-ups, working with resistance bands, or heavy gardening.
- Make active choices throughout the day. Every little bit of activity can add up and doing something is better than nothing. Take the stairs instead of the elevator, go for a 10-minute walk on your lunch break, or park further away from work and walk.
- Be active your way. Mix it up — there are endless ways to be active. They include walking, biking, Yoga, Zumba, dancing, martial arts, Squash, gardening, and playing ball. Try out different activities to see what you like best and to add variety.
- Use the buddy system. Activities with friends or family are more enjoyable than doing them alone. Join a walking group, attend fitness classes at a gym, or play with the kids outside. Build a support network — your buddies will encourage you to keep being active.
- Set goals and track your progress. Plan your physical activity ahead of time and keep records. It’s a great way to meet your goals. Track your physical activities with mobile app. Record what you enjoyed so you can build a plan that is right for you.
- Add on to your active time. Once you get used to regular physical activity, try to increase your weekly active time. The more time you spend being physically active, the more health benefits you will receive.
- Increase your effort. Add more intense activities once you have been moderately active for a while. You can do this by turning a brisk walk into a jogging, swimming or biking faster, playing soccer, and participating in aerobic dance.
- Have fun! Physical activity shouldn’t be a chore. It can help you feel better about yourself and the way you live your life. Choose activities that you enjoy and that fit your lifestyle.
- Laugh a Lot. Unless we’re being held down and tickled, laughing happens when we’re happy or in a good mood. It instantaneously reduces stress levels, boosts endorphins, elevates mood, improves our immune system and even burns calories! It has also been proven to increase our emotional positivity and general sense of well being continuing well after the laughter has subsided.
- Release those Endorphins. Endorphins are proteins, originating from the brain and are responsible for elevating your mood, reducing pain,improve immune system functioning, and can sometimes create a euphoric, opiate like effect. Take sex for instance, the intense feelings you experience during sex are courtesy of your endorphins being released…and these same endorphins are released again during exercise and also eating chocolate.
Living healthy for young adults these days isn’t as easy as it used to be. As our friends are becoming more computerized avatars than human beings that we see or touch, as our seas are becoming more and more contaminated, our soil becoming less and less fertile and as spending time with our cellphones and tablets has taken the place of spending time being active, many are becoming more sedentary and our food choices are becoming more lackadaisical than ever before. Here are some tips on how to stay healthy in this new, advanced era we are in today…
Tips for reducing Sedentary work
- Get up to change the channel on the TV instead of using the remote.
- When tidying up, put things away in multiple small trips rather than one big haul.
- Preset the timer on your TV to turn off after an hour to remind you to get up and move more. Walk around when talking on your mobile phone.
- Stand up and move during your favorite TV shows.
- Instead of sitting and reading, listen to recorded books while you walk, clean, or work in the garden.
- Stand on public transport and get off one stop earlier than your destination.
- Fast Occasionally since it stimulates cell turnover and rejuvenation. It also improves neurological function, working against age related dyfunction and can act to ‘reset’ brains hungry and full signals, helping you avoid over-eating.
If you work in an office
- Take your lunch break outside or in another location instead of sitting and eating at your desk.
- Stand while you read at work.
- Move your rubbish bin away from your desk so you have to get up to use it.
- Use the speaker phone for conference calls, and walk around the room during the conference.
- Ask your boss for a ‘walk and talk’ meeting rather than a sit down meeting.
Active and Safe
- If you are new to physical activity, have a health problem, or are concerned about the safety of being (more) active, speak with your doctor or health professional about the most suitable activities for you.
- Protect yourself from the sun – you should wear sun-protective clothing, including a hat, and apply sunscreen regularly.
Tips for parents of adults :
Once your child reaches young adulthood, they will want to exercise their independence and make some important decisions on their own. Letting go can be hard to do, but your child still needs to know that you’re there for them and can be relied upon for love and support.
When you think of adult health, you might think about various ways to stay healthy, such as cancer prevention, vaccines and hand-washing. Good for you! The choices you make every day go a long way toward promoting adult health. And of course, regular physical exams and adult health screening tests are an important part of preventive adult health care. Know which screening tests you need and how often to have them done. Early detection can be the key to successful treatment.
Well-care visits. Encourage them to get a health-care visit once a year. This is a chance for them to talk to their health care team about their questions or health concerns, and make sure they are up to date on immunizations and tests.
On-line services. Remind them that they can manage their health care on-line. Starting at age 18, young adults can access on-line services.
Confidentiality. Remember that everything your young adult discusses with their health care team is private — including stress, depression, sex, birth control, and drug or alcohol issues.
Avoid Tobacco products. Not only can tobacco kill them, it’s expensive, it stains their teeth, and makes them smell bad. They need to take help for quitting.
Avoid Alcohol and Drugs. Using alcohol or drugs puts their life and health at risk. If they’d like to talk with someone about alcohol or drug use problems, they can make a confidential appointment.
Healthy relationships. Healthy relationships with family, friends and other loved ones can be a great source of support, comfort and love. Still, healthy relationships don’t necessarily happen by themselves. Often, healthy relationships require compromise and forgiveness. Sometimes, honest communication is all it takes to weather relationship crises and maintain healthy relationships.
Sleep. It can be tough to get a good night’s sleep. Work, household responsibilities. To improve your sleep, consider simple self-care tips — such as sticking to a sleep schedule and relaxing before bed. Over-the-counter sleep aids can be effective for an occasional sleepless night, but they’re not meant for long-term use.
Eye care. Do you include eye care in your overall health care? If you’re seeing clearly, it’s easy to overlook routine eye care — but it’s still important. Regular eye exams can give your eye care specialist a chance to help you correct or adapt to vision changes, as well as detect eye problems at the earliest stage.
Skin care. Proactive skin care can help keep your skin youthful and healthy. Start with skin care rule No. 1 — protect yourself from the sun. When you’re outdoors, wear protective clothing and use generous amounts of sunscreen. Then consider other skin care basics, such as avoiding strong soaps and managing stress. Whatever your skin care needs, count on reliable information to help your skin look its best.
Dental care. Regular dental care is an important part of oral health. Having healthy teeth and gums isn’t a given, though. Brush up on daily dental care tips, and know which signs and symptoms deserve a dentist’s attention. Dental care counts.
Mental Health. The line between normal and abnormal mental health is often blurred. Often, anger management is a key aspect of mental health. Expressed appropriately, anger can be healthy. In fact, anger itself isn’t the problem — it’s how you handle it. Mental health also includes issues such as self-esteem, relationships and resilience.
In case if you find any one of the following signs take him / her to Doctor immediately :-
Signs of depression :
- Crying a lot or seeming hopeless or sad
- Lack of energy and interest in friends or hobbies
- Changes in sleeping or eating habits
- Irritability or anger
- Trouble concentrating
- Low self-esteem
- Loss of interest in sex
- Regular complaints of headaches or stomachaches
- Talking about hurting or killing themselves
- Problems getting along with others: disruptive behavior at home, work
- Recurring unpleasant thoughts
Being depressed can make you feel helpless. You’re not. Along with therapy and sometimes medication, there’s a lot you can do on your own to fight back. Changing your behavior — your physical activity, lifestyle, and even your way of thinking — are all natural depression treatments.
There are a range of ways to deal with depression, and often they are best used in conjunction with each other. The primary medical options are Cognitive Behavioral Therapy (CBT), antidepressant medication, and in some severe cases, Electroconvulsive Therapy (ECT). Education and coping strategies are also important when learning to manage your depression.
If you’ve taken self-help steps and made positive lifestyle changes and still find your depression getting worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better!
Tips for training effectively :
- Respect their experience
- Tell me and I ‘ll (just) listen
- Make it relevant
- Know the information yourself
- Pack a Punch
- Learn actively
- Ask to do some mind exercises
- Let them be pleased with their achievements
- Avoid high-risk sexual behavior
- Advice early if they feel depressed
- Avoid rewarding unhealthy food
- Ask to practice random act of kindness
- Appreciate for their achievements
- Set daily routine for them
- Solve their problems
- Allow to choose activity what they enjoy
- Plan some indulgences
- Avoid fad diets
MAKE YOUR MOVE – SIT LESS – BE ACTIVE FOR LIFE !!
Don’t rescue your child from a challenge. Teach them how to face it.
The way we talk to our children becomes their inner voice
Don’t handicap your children by making their lives easy
Be who you needed when you were younger
A child who is allowed to be disrespectful to his parents will not have true respect for any one
Remember “It is easier to build up a child than it is to repair an adult”